Seated Hip External Rotator & Extensor Stretch
Relieve hip tightness! This stretch targets external rotators & extensors, improving flexibility & comfort. Perfect for all levels.
The Seated Hip External Rotator & Extensor Stretch mainly works the hip abductors (outer thighs) and glutes & hips, with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Seated Hip External Rotator & Extensor Stretch Muscles Worked
Primary
Hip Stabilizer (gluteus minimus); Glutes (gluteus maximus)
Secondary
Hip Rotators; Hamstrings
Seated Hip External Rotator & Extensor Stretch Variations and Alternatives
How to do the Seated Hip External Rotator & Extensor Stretch
Seated Hip External Rotator and Hip Extensor Stretch
Positioning
1. Start Position:
Sit on the floor with your legs extended in front of you.
Bend your right knee and place your right foot on your left thigh, just above the knee.
Keep your left leg extended straight out in front of you.
Your left foot should be flexed (toes pointed towards you).
Movement
Stretching:
Inhale deeply, lengthening your spine.
As you exhale, gently lean forward from your hips, keeping your back straight.
Reach towards your left foot with both hands, or rest your hands on your left knee for support.
You should feel a stretch in your right hip and possibly in your hamstrings on the left side. Avoid bouncing; instead, hold a steady position.
Hold the stretch for 20-30 seconds while breathing deeply.
Release:
Slowly return to the starting position by lifting your torso back up.
Switch sides by bending your left knee and placing your left foot on your right thigh, then repeat the stretch.
Tips for Beginners
Focus on breathing throughout the stretch to help relax your muscles.
Avoid forcing yourself into the stretch; only go as far as is comfortable.
If you feel any sharp pain, ease out of the stretch immediately.
Consistency will improve flexibility over time.
Seated Hip External Rotator & Extensor Stretch FAQs
What muscles does the Seated Hip External Rotator & Extensor Stretch work?
The Seated Hip External Rotator & Extensor Stretch mainly works the hip abductors (outer thighs) and glutes & hips, with help from the hamstrings. The main muscles are the gluteus minimus and gluteus maximus.
What equipment do you need for the Seated Hip External Rotator & Extensor Stretch?
None. The Seated Hip External Rotator & Extensor Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Seated Hip External Rotator & Extensor Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Seated Hip External Rotator & Extensor Stretch variations and alternatives?
Similar exercises include the 90-To-90 Switch, 90-To-90, 90-To-90 Hip Lean and Bodyweight 90-To-90 Hip Stretch.
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